PREGNANCY AND POSTPARTUM
CORE LAB

From fearful to confident with core strength and recovery during pregnancy and postpartum.

The Pregnancy and Postpartum Core Lab is your complete guide to core training, recovery and strength during pregnancy and postpartum.

Course Curriculum

The Core Lab is broken down into 8 modules that focus on different key elements of complete core training during pregnancy and postpartum.

Click on each module below for lesson details:

In this lesson you’ll learn + practice:

  • how to correctly perform the connection breath in a variety of positions
  • cues for optimal core and pelvic floor relaxation / lengthening
  • cues for optimal core and pelvic floor engagement / connection

In this lesson you’ll learn + practice:

  • modifications/movement alternatives you can make during pregnancy that may be more favorable for your core
  • a full postpartum progression back to sit-ups and high-skill core flexion movements
  • general timelines on when to modify and/or progress with core flexion movements
  • breath timing patterns to ensure proper core engagement
  • core and pelvic floor symptoms and/or signs to be aware of

In this lesson you’ll learn + practice:

  • plank modifications and alternative options for pregnancy
  • how to safely and effectively return to planks postpartum
  • general timelines for modifying and/or returning to planks for both pregnancy and postpartum
  • symptoms and signs to be aware of for core and pelvic floor health

In this lesson you’ll learn + practice:

  • alignment, form and movement cues with main movement patterns: squats, deadlifts, lunges, rows, presses
  • breath timing options for these movement patterns
  • general core and pelvic floor considerations related to these movements

In this lesson you’ll learn + practice:

  • different types of carries and holds to strengthen your core during both pregnancy and postpartum
  • alignment cues for optimal core and pelvic floor strength and healing
  • tension and breath tips while performing these kinds of movements

In this lesson you’ll learn + practice:

  • different types of banded, body weight and dumbbell rotational movements for core healing & function, especially for diastasis and rib flare
  • breath timing and alignment cues for all types of rotational exercises
  • appropriate timelines and guidelines for your pregnancy and postpartum workouts
  • how to modify or progress certain movements during pregnancy and postpartum

In this lesson you’ll learn + practice:

  • different positions to practice relaxing the core and pelvic floor
  • why relaxing the core and pelvic floor is important for symptom management and fitness gains
  • when to implement these positions into your routine during both pregnancy and postpartum
  • core and pelvic floor pressure dynamics and mind/body connection implications

In this lesson you’ll learn + practice:

  • how to breathe during impact movements as we slow things down for pregnancy and rebuild postpartum
  • general timelines of when to appropriately modify or increase the intensity
  • ways to adjust each movement to make it appropriate for where you’re currently at fitness-wise

About This Course

  • $97.00

  • 26 lessons – videos, workouts & resources

  • 1.5 hours of video instruction & demos

Why this course was created.

I’ve coached hundreds of pregnant + postpartum moms in person and online and this course is essentially a cumulation of all the most important topics, cues, demos, movements, adaptations & more relating specifically to the core system that have helped these ladies in their strongest, healthiest pregnancies and postpartum recoveries.

It addresses the most common concerns, questions and fears I’ve heard over and over again, in hopes that you won’t ever have to worry or second guess things yourself!

I wanted everyone to have access to this important guidance and information, for less than the cost of a private session, and have something you could do completely from home and on your own time – because we all know how chaotic motherhood can get.

Training throughout pregnancy and postpartum is so important, but what actually matters most is how to train, adapt and work with your body’s changes.

This course is the how.

This online course is for pregnant & postpartum moms who:

  • Feel lost, confused, conflicted or fearful when it comes to what you can or shouldn’t do for your core during these seasons of life

  • Currently have core symptoms, weakness or pains like diastasis recti, low back pain or pelvic floor dysfunction, and are looking for functional, full body guidance to help manage and potentially eliminate these symptoms
  • Have goals of continuing strength training, high intensity and/or impact work during pregnancy, and goals of returning to this style of training postpartum, all with little to no risk of core/pelvic floor symptoms or dysfunction

  • May already have a fitness routine they love, but want to make sure they’re making the right adaptations for their core and pelvic floor health

  • This course is equally resourceful for those who coach pregnant and postpartum moms & who want to gain more confidence and knowledge to train this population safely and effectively

What’s Included

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Pre-recorded video coaching sessions, just as if you were in person with me
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Lesson-specific programmed workouts to practice everything you learn
0
Full PDF guides for additional pregnancy & postpartum fitness guidance

Real Life Moms:

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“I am early in my postpartum journey with my 2nd child and I bought this and can testify that this program is awesome! Super helpful. Wish I would have had access to something like this with my first child”

– Lauren

“I loved making the intentional effort to learn about every little piece of what the core entails.. it’s amazing how many things we forget it’s responsible for! Your instructions were super thorough and informative, too!”

– Melissa

“It was this core program I needed to finally get stronger! Pelvic floor PT helped with core exercises/ strengthening, but really I needed the full body exercises too”

– Courtney

FREQUENTLY ASKED QUESTIONS

This course is delivered completely through our FIGR app. Once purchased, you’ll create login information to use to access the app. There is no in-person component to the Core Lab.

Note: the Core Lab is already included in the Mother FIGRs app subscription package.

This course can be done completely from home. However, in some of the workouts associated with the video lessons, there will be weighted and/or banded movements to practice. If you don’t have the equipment to practice a certain movement, you will still benefit from knowing how that move should be performed!

The information and movements covered in the Core Lab are truly beneficial and appropriate for all fitness levels – from beginners to high level athletes. The lessons go over the building blocks to effective core training during the seasons of pregnancy and postpartum and therefore will be important regardless of what your fitness level or interests are.

There are no refunds following the purchase of the Pregnancy and Postpartum Core Lab.

Katelyn Darkangelo

Dual Certified Pregnancy and Postpartum Fitness Coach // FIGR Founder, Co-Owner, Trainer

Hey, I’m Katelyn and I’m the creator of the Pregnancy and Postpartum Core Lab!

I am a dual-certified pregnancy and postpartum fitness coach and have coached hundreds of women both in person and online through their fittest pregnancies and strongest, most comprehensive postpartum recoveries.

My background is full of fitness. It was during high school & college where I truly became obsessed with fitness. I majored in Exercise Science at the University of Michigan, then got my Master of Management from Duke University to help develop my love for fitness into a business.

I created FIGR in 2018 and made it my full time career in 2019 when my husband, Anthony, jumped on board. Since then we have helped over one thousand clients both in person and online find their strength and love for the gym themselves.

When we had our daughter, Amelia, in 2021, I became head over heels for the pregnancy and postpartum space. I earned dual-certifications as both a Pregnancy and Postpartum Athleticism Coach and as a Certified Pre & Postnatal Coach through GGS.

I find nothing more fulfilling than helping moms return to the weights, intensity and movements they love to do without fear or symptoms and full of confidence and strength.